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02 Sep 2007

cycling - please advise
hello fitness doc
i recently bought a trojan stamina exercising bike. would you perhaps be so kind as to advise me as to what a good speed would be to start with and what speed to work towards to. i need to loose about 5kg and try to maintain that. the older i seem to get, the harder to loose weight and maintain it.
thank you kindly
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Expert
FitnessDoc
fitnessdoc

01 Jan 0001

Hi Christy

I'd love to, but it is impossible to make a specific recommendation for someone, because we are all so different. There are people who would go straight in at quite a high level, others would have to be much more conservative to begin with. There's no 'one speed fits all' to this one, unfortunately.

So the trick is time, not speed. Rather base it on the time you are going to train for. And my suggestion here is that you aim to exercise for 20minutes to begin with. Eventually, I hope you are cycling for 45 minutes, but to start out, 20 minutes is plenty.

Now, given that you are going to train for 20min, the speed is a function of that. If you go too fast, and you have to stop after 10 minutes, then you will have learned that next time, go slower. I realise this seems crude, but it's very effective. Your aim is to finish a 20 minute session feeling tired, but capable of a few more minutes. In otherwords, you should never be completely exhausted, only 'reasonably' tired.

What will happen over time is that you get fitter and the speed you cycle at will increase naturally. Also, you can increase the time of exercise, from 20 to 25 to 30 minutes and so on. So those are both things to look for in the future as you get fitter. For now, though, just go with the 20 minutes and take it from there.

Good luck

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